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Getting veggies ready
Wash capsicum tomatoes, cucumber, carrot then chop all the veggies finely. Add all the chopped veggies and coriander leaves and give a quick mix
Mixed vegetable raita
Mixed vegetable raita has 46.2 calories per serving (1 Small Cup) — that's 35.2 calories per 100g. It provides 2.6g protein, 4.1g carbs, and 2.2g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Mixed vegetable raita in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories46.2 kcal
- Carbs4.1 g (16.5 kcal)
- Protein2.6 g (10.3 kcal)
- Fats2.2 g (19.4 kcal)
Nutrition Label
Mixed vegetable raita
- Serving Size1 Small Cup (100 g)
- Calories46.2 kcal
- Carbs4.1 g
- Fiber1.4 g
- Sugar0.5 g
- Protein2.6 g
- Fat2.2 g
- Saturated fat1.2 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.2 g
- Cholesterol7.4 mg
- Sodium184.7 mg
Nutrition per 100g
- Calories35.2 kcal
- Carbs3.1 g
- Fiber1.0 g
- Sugar0.4 g
- Protein2.0 g
- Fat1.6 g
- Cholesterol5.6 mg
- Sodium140.5 mg
1 serving = 131.5g
Cooking time: 15 minutes
Serves: 2 persons
Ingredients
Capsicum green
25 Grams
Cucumber, green, short
25 Grams
Tomato ripe local
25 Grams
Carrot orange
25 Grams
Coriander leaves
10 Grams
Salt
1 Grams
Curd
150 Grams
Cumin powder
2 Grams
Instructions
1
2
Curd preparation
Whisk the curd, add salt and roasted jeera powder(Dry roast jeera for 2mins then powder it) and mix well.
3
Mixing
Mix the veggies and curd mixture.
4
Serving
Chill the raita until serving time.
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Mixed vegetable raita | Capsicum carrot raita | Capsicum Gajar Koshimbi | Kothumalli Kaarad Raita |
|---|---|---|---|---|
| Calories | 46.2 kcal | 46.2 kcal | 46.2 kcal | 46.2 kcal |
| Carbs | 4.1 g | 4.2 g | 4.2 g | 4.2 g |
| Protein | 2.6 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 2.2 g | 2.1 g | 2.1 g | 2.1 g |
| Fiber | 1.4 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 0.5 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 184.7 mg | 188.6 mg | 188.6 mg | 188.6 mg |
| Cholesterol | 7.4 mg | 7.4 mg | 7.4 mg | 7.4 mg |
Similar Recipes
Capsicum carrot raita Capsicum Gajar Koshimbi Kothumalli Kaarad Raita Shim Bandhakopi Rayta Shimla mirch gajar raita Beet kakdi tomato raita Beet Shosha Tomato Rayta Beetroot cucumber tomato raita Beetroot Vellarikkai Thakkali Raita Beettoottu kukkumbar thakkaali ritta Chukandar Kheera Tamatar Raita
Health Goals Suitability
Weight Loss
At 46.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (7.4mg) and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~131.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~131.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~131.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~131.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Mixed vegetable raita stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (92.5-138.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Mixed vegetable raita contains 46.2 kcal (2.6g protein, 4.1g carbs, 2.2g fat). That's 35.2 kcal per 100g. You can track exact portions in the Hint app.
At 46.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mixed vegetable raita has 2.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mixed vegetable raita is light enough for dinner at 46.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mixed vegetable raita is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
